A little ego boost too: I'd gotten a friend of mine to start NROL and she's doing the Break-In program right now. As it so happened, we were in the gym at the same time to do our respective workouts. I was setting up to do FLII2B4, which of course means deadlifts first. She happened to come over to the weight rack just as I was picking up the 70's (the wellness center we use has their highest dumbbells at 80) to do the working sets of the deadlift. She looked surprised I was picking them up and I learned later she was impressed that I was using them. Of course I told her after the fact that thoughts of "I don't know if I can do this..." changed to "Holy #$^&, I can do this!" once I started lifting. (And that when I started NROL, I started with the 20's). Still, it was nice that the hard work is being recognized.
Validation! Sweet, isn't it? Awesome, stingo!
__________________ "May you live every day of your life." - Jonathan Swift
If you pursue the home-gym option. You could use a TRX or Blast Straps to do BW rows and bands to do assisted chins instead of using a cable. How high are most power racks? It would be totally cool to have one of those at home.
Most I've seen are just about 7' to 9'. The shortest ones would be just under my limit, but I'm not entirely sure.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Class with our usual instructor. Was nice to have her back. Then we went out to the send off for the woman who works in the gym. She was the one who was helping me with my exercises. I'll be sad to see her go.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
This should probably be spread over a few posts but I'm too lazy to that this morning. lol
Lance: Actually I wasn't until I posted my progress shots here and got the resulting feedback, and having a few people here locally ask if I've been losing weight. (This includes the spinning instructor who last night said I was looking good, and if I was still pumping iron from the book - she has a copy of NROL also.)
Victoria and Egham (and anyone else I might have forgotten): Thanks for the encouragement and support - I appreciate it.
Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?
The power racks at my gym have two chin bars at two different heights. I would think you could lower it to a point where you wouldn't be hitting your head on the ceiling w/each rep (Doh!) cuz that wouldn't be good. As for rowing, you could do that with a TRX or Blast Straps attached to the rack. You could pretty much doing anything with a power rack, blast straps and some DBs. It would be awesome.
The power racks at my gym have two chin bars at two different heights. I would think you could lower it to a point where you wouldn't be hitting your head on the ceiling w/each rep (Doh!) cuz that wouldn't be good. As for rowing, you could do that with a TRX or Blast Straps attached to the rack. You could pretty much doing anything with a power rack, blast straps and some DBs. It would be awesome.
I'm not sure I could lower it - was looking at the powertec power cage and the bars don't seem to be adjustable. Since the ceiling's about 3, maybe 4 inches higher than the top of the rack I'd think I'd be ok, and if not I could explore the other options you mentioned.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm not sure I could lower it - was looking at the powertec power cage and the bars don't seem to be adjustable. Since the ceiling's about 3, maybe 4 inches higher than the top of the rack I'd think I'd be ok, and if not I could explore the other options you mentioned.
You can use the blast straps off the bar to do chins...
Jill: For a person who works with numbers a good part of the day, I can be really dumb sometimes. I realized last night that 7' means 84" (for whatever reason I thought it was lower), so I'm thinking that maybe a power cage that's say, 81" high would just fit in the basement. The only real concern I could see would be in doing chin ups (not that I'm anywhere near that lol), but I think I could use a trx or rope from the bars and do something that way. Seem logical?
I'm considering a cage as well and, after measuring, it looks as if the ceiling is high enough in our basement family room for one, but I'd have to remove a ceiling tile to do chins. Now we'll have to figure out just what we'll move out of the room to make space for it.....Once I manage to convince Mrs. Egham that we really need one.
__________________ "May you live every day of your life." - Jonathan Swift
If you don't have a good door, there's a serious one that mounts to the studs, but I can't find the link. It's can be mounted higher up, so you don't have to pull up your legs to do the chins. But, it's like $150. The EasyEffort is the best bet at around $70.
For these non-permanent versions, you need to have molding around your door frames. A hallway opening won't cut it. It grips the ridges of the molding over the doorway to stay up.
Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.
Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.
The T pushup felt a little easier in a way, but I still have to watch for proper form.
I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.
The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.
Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.
The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying.
I have yet to say 'I can conquer this,' with the fat loss 1 B program. I mean I have gotten through it, but scared for each exercise. GOOD FOR YOU STINGO!!
Awesome job with the Deadlift. Beating your personal record on ANYTHING is awesome. Makes you really enjoy what you are doing.
I have yet to say 'I can conquer this,' with the fat loss 1 B program. I mean I have gotten through it, but scared for each exercise. GOOD FOR YOU STINGO!!
Awesome job with the Deadlift. Beating your personal record on ANYTHING is awesome. Makes you really enjoy what you are doing.
Great workout overall I think.
Thanks Lifty - you'll be surprised by what you've accomplished by the time you get to the fourth or so workout in the series. Just keep at it.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Isn't that awesome when you get some positive reinforcement from an outsider. (your girl friend) Makes ya feel tough.
Indeed - it wasn't a planned thing either. I had just put away the 60's from my last warmup sets and had just grabbed the 70's to start the workout when she came over to get her weights from the rack.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
If I got a TRX or blast straps, would I need to get a cable attachment with a weight stack on the cage?
Nope, it's just bodyweight stuff you would be doing with those. You could always add weights to your chins and rows eventually by wearing a dip belt. Baby steps.
Dynamic Lunge 3x8@60
Upper Body Russian Twist 3x8@30
Notes:
The front squat will stay at 120 I think, I'm not totally comfortable with moving this weight yet with proper form.
For whatever reason the rows just keep improving. I used all of the platemates in the gym which brought the stack to 195 and was able to crank them out.
Some minor balance problems initially at the start of the hip raise/leg curls but those got worked out.
Push press - time to increase the weights.
Dynamic Lunge - I might want to stay with the 30's for now, but will see how I feel for A6.
Russian Twist - This was better than before, and a good increase in weight too.
All in all a very good workout. Will be interesting to see what happens with the 8 rep, 30 second plan for B5.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Nope, it's just bodyweight stuff you would be doing with those. You could always add weights to your chins and rows eventually by wearing a dip belt. Baby steps.
Hmm ok... so how would do pulldowns?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
You wouldn't do pulldowns...you would do pullups, or chinups. I would suggest getting some bands to assist. I've never used them, but I'm sure someone around here has.
Well I've already had a kitchen adventure - I usually eat Bob's Red Mill Oat Cereal or their Steel Cut Oats. Well, I've been having the cereal for a while now and figured the steel cut oats would be a good change of pace. I've worked out an acceptable way of making them in the microwave, but since it was Sunday I figured I'd follow the recipe on the package as written.
Bring 3 cups of water and 1/4 tsp of salt to boil and add 1 cup of steel cut oats. Cover and simmer for 10-20 minutes
Everything was going according to plan until I added the oats and covered the pot. The boilover that came shortly thereafter was pretty amazing (and violent) lol. So I hurriedly got the pot onto another burner and uncovered it, letting it cool down before applying really low heat and re-covering it. The oats were still tasty when they were done, just I had a bit more of a cleanup than I bargained for. In the end, I had a bowl drizzled with honey and topped with raisins. Quite delicious.
On another note, if someone could answer the question I posted in #293, I'd appreciate it. Thanks.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Well I've already had a kitchen adventure - I usually eat Bob's Red Mill Oat Cereal or their Steel Cut Oats. Well, I've been having the cereal for a while now and figured the steel cut oats would be a good change of pace. I've worked out an acceptable way of making them in the microwave, but since it was Sunday I figured I'd follow the recipe on the package as written.
Bring 3 cups of water and 1/4 tsp of salt to boil and add 1 cup of steel cut oats. Cover and simmer for 10-20 minutes
Everything was going according to plan until I added the oats and covered the pot. The boilover that came shortly thereafter was pretty amazing (and violent) lol. So I hurriedly got the pot onto another burner and uncovered it, letting it cool down before applying really low heat and re-covering it. The oats were still tasty when they were done, just I had a bit more of a cleanup than I bargained for. In the end, I had a bowl drizzled with honey and topped with raisins. Quite delicious.
On another note, if someone could answer the question I posted in #293, I'd appreciate it. Thanks.
Do you have dumbbells at home already?
Also, to make Steel Cut Oats...here's a trick I learned from John Berardi. Make them the night before. Bring the required amount of water to a boil, drop in the oats, put on the lid, turn off the heat, let it sit overnight. In the morning it will be perfectly done. You just need to reheat.
Also, to make Steel Cut Oats...here's a trick I learned from John Berardi. Make them the night before. Bring the required amount of water to a boil, drop in the oats, put on the lid, turn off the heat, let it sit overnight. In the morning it will be perfectly done. You just need to reheat.
Yup - have pairs of 5, 10's 15's 20's, 30's, 40's and 50's along with platemates to get the intermediate 5's (25's, 35's etc).
As for the oats, I think my problem was dropping them in and covering when the pot was wayyy too hot yet. I might turn it down once it's boiling and wait for a little before putting them in.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Yup - have pairs of 5, 10's 15's 20's, 30's, 40's and 50's along with platemates to get the intermediate 5's (25's, 35's etc).
As for the oats, I think my problem was dropping them in and covering when the pot was wayyy too hot yet. I might turn it down once it's boiling and wait for a little before putting them in.
No, Steel Cut Oats are just hard to make on the stove. They always overboil and you seem to really have to watch them. At least that has been my experience. Making them the night before works the best for me. I also make about three days worth at a time. I love the stuff.
I think you would be pretty set w/the dumbbells along with what you listed above (power rack, bench, bar, weights, Blast Straps). I would also throw in a stability ball and some bands to assist with chins. You would have a pretty sweet setup at that point.
It's not worth the effort to make steel cut oats on the stove. You can use a crockpot or slowcooker, too. Easier, but still more trouble than it's worth. Jill's method is the best one. Nuking is the second best one.
Personally, I'll pass on the steel cut oats. Rolled oats are oatmeal. Steel cut oats are good, but they aren't oatmeal. I do see why some people like them better, but I don't.
And, since there's no health advantage to one vs. the other, I choose rolled (ie., Old Fashioned, 5 Minute Oats, etc.)
Of course I told her after the fact that thoughts of "I don't know if I can do this..." changed to "Holy #$^&, I can do this!" once I started lifting. (And that when I started NROL, I started with the 20's). Still, it was nice that the hard work is being recognized.
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